Lesson 1
Super Skill Mindfulness - Mindful Breath
Today, we’ll learn how to activate and energize conscious breathing, and to allow thoughts and emotions to come and go without judgment and overreaction. Our breath is our life force, and choosing the way we breathe, that is to say, becoming more mindful of our breath, can change the way our body feels. Being mindful is an important super skill that transports you to the present moment in which you are fully aware of all there is.
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Lesson 2
Super Skill Patience - Breathing A Star Breath
Today, we’ll learn about patience, and how best to grow and flex that muscle. To accept and tolerate, that you sometimes have to wait your turn, you’ll practice the superpower of patience, with a simple and fun breathing game, which is done with your left hand and the pointer finger from your right. this finger tracing meditation helps you to calm down, feel focused, and wait for your turn in ease.
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Lesson 3
Super Skill Empathy - Calming Breath
Today, we’ll be cultivating empathy, which will give you the ability to understand the thoughts, feelings and emotions of yourself as well as someone else’s. To stabilize that power of empathy, we’ll learn the simple yet very effective calming breath meditation that helps support you, to see with clarity and care. Breathing in through your nose on the count of two and breathing out to the count of four through your mouth.
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Lesson 4
Super Skill Responsibility - Stretch Out Body Breath
Today, we’ll practice responsibility, having the ability to respond to any given moment, and expand the possibilities of your choices in a healthy way, no matter what happens in the world around you. We’ll do so with a fun meditation practice linking your body movement with your breath to unwrap the present moment like a gift.
Get some space around you as in this meditation, you’ll start standing.
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Lesson 5
Super Skill Compassion - Metta Breath
Having compassion means that we care for others and treat them kindly. This might look like offering to give someone a helping hand, giving someone a hug, or saying something kind to a friend when they are feeling sad. Today, you bring action to the super skill of empathy which you learned on Day 3.
In the Metta Breath meditation, you’ll envision love and kindness in your heart for yourself, and then you’ll multiply these loving wishes and send them to others you care for in this world.
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Lesson 6
Super Skill Authenticity - Bumblebee Breath
In today’s fun meditation, we’ll get to connect with the humming of a bumblebee, with this vibration you tap into your true self, your authentic self, the self that is always hanging out with you. The calming bumble bee breath soothes your feelings, and the buzzing as you exhale makes you still and receptive to your inner, truest nature.
Today, you’ll play with the magic sensations of feeling the vibration of the bee that helps to trust and listen to your feelings, to be truth full to yourself and honest with yourself, about whether you’re feeling good, or feeling bad, feeling happy or feeling sad. Happy buzzing!
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Lesson 7
Super Skill Community - Eye Gazing Breath
Today, we’ll be doing an awesome meditation game, we’re gazing into each other’s eyes to trust and connect us to our deepest insights. Cultivating and being in the right community is a super skill that teaches us how important it is, to be surrounded by people that we love, and that love us in return. It opens you to people that see you, hear you and support you. The fun and engaging meditation technique is done with a partner, a classmate, your friend or at home with your sibling, your mom or your dad, or anybody you like to spend time with practicing eye gazing with.
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Lesson 8
Super Skill Transcendence - Vocal Toning Breath
Today's super skill is transcendence. To transcend something means to experience something beyond the ordinary, to rise above what’s normal, and soar up high into the sky. Today, we’re going to make some sound, to unlock and activate the secret power of your vagus nerve, which is the longest nerve in your body. It is responsible for the regulation of your internal organ functions, like your digestion, heart rate, your breath, and much more.
In this breathing technique, you’ll experience a deeply relaxing vibration traveling through your body. Every time you breathe out, you’ll want to stimulate a sound through your vocal cord, like "ah, oh, i, om," bringing vibration to your exhale that clears your mind and makes you fly.
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Lesson 9
Super Skill Radiance - Healing Breath
In today’s lesson, we’ll be activating a very special and powerful method of breathing, that will allow you to shine your beautiful gift of radiance. With that magical life force, you may become a magnet that pulls in the positive support from your friends around you that can help you bring your dreams to life. To flex your magical life force muscle, you’ll practice the healing breath meditation today, which will teach you to slow down your breath to just six inhales and exhales per minute. You’ll experience both super calm and feel energized at the same time.
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Lesson 10
Super Skill Gratitude - Belly Breath
Today on your last day, we learn about the super skill of gratitude. Gratitude means being thankful for what we have and for the present moment, we’re in right now. Today, we’ll slow down to listen and to noticing our body’s functions and saying thank you for everything it does for us. Your practice will be the belly breath meditation, which is easy and very effective, and it is one of my all-time favorites.
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